Eating a nutritious diet low in saturated fat, cholesterol, and sodium and filled with vegetables, fruits, whole grains, and fish can reduce your risk of heart disease. Consider the following nutritional tips when choosing foods that enhance heart health:
- Eat foods high in omega 3 fatty acids. Omega 3 fatty acids, commonly found in fish such as wild salmon and tuna, help reduce inflammation, which is a precursor to heart disease. If you don’t like fish or are vegetarian, try adding flaxseed and walnuts to your diet.
- Stock up on “superfoods”. Foods such as oats, broccoli, blueberries and wild salmon have all been shown to have health benefits.
- Put the produce on the plate. Fruits and vegetables contain a variety of vitamins, minerals, antioxidants and fiber that help maintain heart health. With each meal, put the produce in at least half of the plate.
- Get angry. Nuts provide protein, folic acid, niacin, magnesium, selenium, zinc, omega-3 fatty acids and other important vitamins and minerals, which may help reduce the risk of heart disease. Walnuts and almonds are especially heart-healthy. Nuts are high in calories, so limit to one handful per day.
- Satisfy your sweet teeth. Studies show that dark chocolate contains antioxidants that help prevent cholesterol from adhering to the arterial walls and reduce the risk of heart attacks and strokes. Chocolate also contains beneficial flavonoids. For maximum health benefits, choose dark chocolate with at least 70% cocoa and try to stick to an ounce piece.
- Choose the right fat. Unsaturated fats (mono-saturated and poly-unsaturated) are beneficial when taken in moderation, but saturated and trans-fats are not. Olive oil, nuts and avocado are good examples of fats. Keep away from trans fats found in foods made from vegetable shortenings, margarines, crackers, cookies and partially hydrogenated oils.
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Choose these foods to reduce your risk of a healthier heart and heart disease – Healthy New York
Source link Choose these foods to reduce your risk of a healthier heart and heart disease – Healthy New York